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Saturday 29th February

By |2020-02-28T14:04:07+00:00February 28th, 2020|Uncategorized|

Strength:
Clean + front squat + jerk 5×2

Met Con:
500m Row
30 KB Push Press 24/16
30 Pull ups
30 Burpees
30 KB swings 28/20kg
30 Situps
30 Wall balls
0.75m Bike

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Friday 28th February

By |2020-02-04T13:53:08+00:00February 27th, 2020|Uncategorized|

Strength:
5×20 sec handstand hold+ 3 lateral wall walks or 3 x shoulder taps
Tabata hollow / dish hold then arch / superman hold

Met Con:
20 min AMRAP
3 wall climbs
5 dips
7 toes to bar
9 box jumps 24/20″

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Thursday 27th February

By |2020-02-04T14:03:05+00:00February 26th, 2020|Uncategorized|

Strength:
5 x 10 back rack forward lunge

Met Con:
30 squat cleans for time 65/45kg
*On the min including the first perform 5 stoh 65/45kg

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Wednesday 26th February

By |2020-02-04T12:50:09+00:00February 25th, 2020|Uncategorized|

Strength:
3 x max C2B pull ups then, 3 x max chin over the bar holds (supinated grip) or over ring holds

Met Con:
3 rds
20 pull ups
20 dips
20 squats
800m run

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Tuesday 25th February

By |2020-02-04T13:48:48+00:00February 24th, 2020|Uncategorized|

Strength:
Deadlift 5×10

Met Con:
6 rds
10 DB thrusters 2×22.5/15kg
1 length lunge walk 1×32/24kg
10 toes to bar
1 length lunge walk 1×32/24kg
* KB to be held At the chest or above.

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Monday 24th February

By |2020-02-24T14:22:40+00:00February 23rd, 2020|Uncategorized|

Strength:
Strict press 3×8

Met Con:
Adam’s Birthday WOD

44 cal row buy in
Into 2 rounds
24 KB swings 28/20kg
400m run
24 pull ups
400m run
24 burpees
Then 44 cal row buy out

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Saturday 22nd February

By |2020-02-04T13:38:13+00:00February 21st, 2020|Uncategorized|

Strength:
5×20 sec handstand hold+ 3 lateral wall walks or 3 x shoulder taps
Tabata hollow / dish hold then arch / superman hold

Met Con:
10 min AMRAP
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-leg squats, alternating

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Friday 21st February

By |2020-02-04T13:29:11+00:00February 20th, 2020|Uncategorized|

Strength:
5 x 10 back rack forward lunge

Met Con:
15 Power snatch
15 OH squats
15 Over the bar burpees
rx=60/42.5kg

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Thursday 20th February

By |2020-02-04T12:47:39+00:00February 19th, 2020|Uncategorized|

Strength:
3 x max C2B pull ups then, 3 x max chin over the bar holds (supinated grip) or over ring holds

Met Con:
5 rds
10 KB C&J 2×28/20kg
30 double unders

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